Foam rollers are an inexpensive, super-versatile piece of equipment that can help you with everything from working out the knots in your muscles to sculpting an incredible set of abs faster (more about that later). In other words, if you aren’t already using one, you’re missing out on some serious benefits! Don’t miss it out, follow the exercises below to stretch with a foam roller.
Back
Sit on the floor with the foam roller on your lower back, resting your hands behind you for balance (A). Tighten your abs and slowly bend your knees to move the roller up your back, just below your shoulder blades (B).
Outer Thighs
Lie on your side with the foam roller under your right hip. Bracing your abs and glutes for balance, slowly roll down from your hip to your knee. Switch to the other side and repeat.
Table Roll
Sit upright with legs extended and ankles on foam roller. Place hands on floor behind you, fingertips facing feet. With straight legs, thrust hips up as high as you can and look toward ceiling as roller moves up calves. Keeping hips lifted, slowly swing them back between arms as roller moves to heels. Continue going back and forth in a controlled movement without letting hips touch floor.
Shoulders and Sides
Lie on your back with the foam roller behind your shoulders. Lace your fingers loosely behind your head and lean your upper back into the foam roller. Brace your abs and glutes for stability, and slowly press into the roller on your left side, raising your right shoulder. Roll from your underarms to the bottom of your rib cage. Return to the center and switch sides.
